CrossFit Warrenton – CrossFit

Bike/Jump Rope Warmup (No Measure)

1′ Jump Rope

:20 Bike (workout pace)

– Rest 30 secs between sets –

X3

Jan 28, 2021 “Partner Brandy” (Time)

50-40-30-20-10

MEN Rx Bike Cals

40-32-24-15-8

WOMEN Rx Cals on Bike

OPT1: (Master 45+ RX)

44/36

36/28

24/18

16/12

8/6

OPT2:

Rowing @ youngin’s Rx Cals above
Target time: 14-16′

Time cap: 20′

Athletes will work in teams of 2 and “athlete 1” must finish all 50 calories before “athlete 2” can start on their 50 calories. Athletes cannot do partial calories of a set and then switch

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Accessory Work (Press/Curl/Glute Ham Raise) (No Measure)

10e Single Arm Dumbbell Bench (build across sets – controlled down and up)

https://youtu.be/paTZflBTA-s

10e Standing Alt. Bicep Curls

https://youtu.be/NZAHHZpBkwc

6-8 Glute Ham Raise

https://youtu.be/fXiF_pazD1w

x4

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